07/07/2020
Have you ever finished a meal and can’t remember what you ate or what it tasted like? Our fast-paced lives often do not allow us time to focus on enjoying our meals and snacks. It is not just what we eat and how much, but how we eat that matters. All too often we eat quickly while engaged in other tasks. Instead of eating a nourishing and relaxing meal, we eat to get enough fuel to get onto the next item on our agenda.
Mindful eating is the practice of being present with a meal and allowing it to nourish both our body and mind. Eating mindfully can help one identify reactive eating patterns, enhance enjoyment of the food or beverage consumed, allow for better control of dietary choices, reduce food cravings, and improve overall emotional well-being. Mindful eating is about awareness, not perfection. A healthy eating pattern allows for indulgences. Imagine how much more satisfying those indulgences could be if we were more mindful in those moments. Savor a Snickers bar or that slice of cake over the course of 15-minutes rather than gobbling it down in 2-minutes. 😊
Several strategies to consider to be more mindful when you eat include:
Sit down. Make each meal an event by setting the table and eating at the table.
Remove distractions. No work, no TV, no driving, no tablet, no computer, no phones, no books. You get the idea.
Slow down. Take a deep breath, relax, take smaller bites, chew your food thoroughly, put your utensil down between bites, try eating with your non-dominant hand.
Employ all your senses. Look at the food. Breathe in the aroma. Take note to the textures of the foods. Most of all, savor the flavors of your meal.
Take a moment to identify why you are eating. Are you eating due to hunger? Are you eating out of emotions (e.g. stress, boredom, anxiety)? Are you eating because “it’s 12 o’clock which means it’s time to eat”?
Listen to your body. Utilize a hunger scale (example attached) prior to and while you are eating. Learn to recognize the feelings of fullness.
Where do you eat most of your meals? Do you multi-task when you eat? How fast do you eat your meals? Commit to eating your next meal or snack mindfully using at least one, if not more, of the strategies above. Really pause and focus on the food you are eating. Nourish your body, mind, and soul!
